FULL BODY CIRCUIT

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Here’s a 50-minute Full body Circuit that will target both upper and lower body including your core. Perform each exercise for 45 seconds, followed by 15 seconds’ rest. perform each circuit twice before moving on to the next one. When selecting weights, it’s important to choose a weight that challenges you but still allows you to maintain proper form throughout the exercises. 

A 5-minute warm-up is essential to prepare your body for a full-body circuit workout. Here’s a quick, dynamic warm-up routine to get your muscles ready and your heart rate up:

5-Minute Full-Body Warm-Up

  1. Jumping Jacks – 1 minute

  2. Arm Circles – 30 seconds forward, 30 seconds backward

  3. High Knees – 1 minute

  4. Bodyweight Squats – 1 minute

  5. Lunge with a Twist – 1 minute

  6. Inchworms – 1 minute

This warm-up will help increase your heart rate, improve your range of motion, and reduce the risk of injury during your workout.

Circuit 1:

  1. BD burpees
  2. snatch to reverse lunge (right side)
  3. Snatch to Reverse lunge (left side)
  4. DB hold overhead March
  5. Swings

Circuit 2: ABS

  1. Sitting legs swing over BD
  2. Plank Drags
  3. Plank Toe touches
  4. One arm Sit up press(switch half time)
  5. Push-Ups

Circuit 3:

  1. forward lunge lifts
  2. switch
  3. single arm thrusters
  4. switch
  5. American swings

Circuit 4: ABS and core

  1. DB russian twist
  2. side plank row
  3. switch
  4. ALT swings
  5. DB jumping jacks
5-Minute Full-Body Cool Down
  1. Standing Hamstring Stretch – 1 minute (30 seconds each leg)
  2. Quad Stretch – 1 minute (30 seconds each leg)
  3. Chest Stretch – 1 minute
  4. Child’s Pose – 1 minute
  5. Seated Forward Bend – 1 minute